0-100 Athletic Performance (2026)

01/08/2022

Do you have "bad" shoulders? Many people complain of bad shoulders and lack the ability to go fully overhead. Here, I'm demonstrating 2 exercises that are sure to improve your overall shoulder health especially if you lack shoulder flexion like myself.
1. Landmine press: you can self select the angle at which you press to fit your current shoulder range of motion and complete it successfully without extending at your lower back. Go for a full reach! Many of us don't know how to move the shoulder blade freely and this may be a reason why we may have poor shoulder health; reaching for the ceiling will allow you to move freely and safely to start regaining shoulder health/mobility.
2. D2 Flexion/Extension: represents a common movement pattern that we do in everyday life, such as putting on a seatbelt to throwing a ball. Getting better at this pattern will improve shoulder health by teaching your body on how to use your muscles appropriately and grooving a good neural pattern. It will also strengthen your lower traps which are a key component in overhead motions. If you don't have a fancy proteus available, have a partner provide manual resistance or deconstruct the movement into it's two separate parts and use resistance bands.

19/07/2022

How to deal with setbacks! Think outside the box!
Recently I've been having issues with loading my spine and so I've been trying different things to still be able to get the most out of my training. I have been doing unilateral training which seems to be working but I'm still leaving some strength on the table.
Today, I tried something different -> "heavy" blood flow restriction. Usually BFR is done in high reps low load, but I decided to take a different approach today in hopes of having the bar feel heavy for my legs but not on my spine. It worked!
Top set was 220lbs for 3 reps and it felt similar to how 275lbs feels which is exactly what I wanted to get! I also threw in some high rep single leg RDLs to get hamstring involvement and was done in less than 30 minutes. Really pleased with how this turned out.
Remember, setbacks will happen, it's just a matter of training around them to maximize each session.

14/05/2022

PROGRESSIVE OVERLOAD!
Progressive overload is a term thrown around left and right in the fitness industry, but what does it mean? Essentially, it is the governing principle by which all training programs should adhere to which is to improve over time. How improvement is measured depends on the goal. Common variables that are measured are 1RME (estimated 1 rep max), Speed, Volume, Reps, Metabolic Capacity, RPE, Power, On-field performance, HRmax, %HRmax, among others. Generally speaking, most people are concerned with how much weight they are moving now vs when they started. Here are some examples of a client progressing during the span of several months.
This client made very impressive gains throughout the course of about 4 months, HOWEVER the progress this individual made isn't typical, but it is realistic in some people. It is important to understand that the rate of improvement is inversely proportional to how long you have been training for. Beginners will tend to see faster improvements than advanced lifters through a variety of mechanisms, including neural and muscular improvements.
That said, if you want a coach that can properly implement progressive overload, so you see sustained progress, send me a DM!
Not shown in these pictures, this client couldn't do a pull-up when we first met; in our final session he could do 6; THAT'S PROGRESS!

28/03/2022

STIMULUS TO FATIGUE RATIO!
How much muscle stimulus vs. systemic fatigue are you getting from an exercise; it's not too complicated.
Your big lifts (i.e., Squats, deadlifts, bench press, overhead press) will likely not have the best SFR but that's okay as they provide a lot more stimulus than secondary lifts and are able to overload your system greater than secondary lifts are able to.
What does this mean? You need to balance out your major lifts with other movements that you get good SFR from. For example, a pull-up will be harder for many and quite fatiguing but a lat pulldown will not be as fatiguing and you can get more quality reps in which you feel muscles contracting in a controlled fashion. If that's you, a lat pulldown would be a worthy consideration.
SFR is but one of many variables to consider when picking and choosing exercises but it is particularly important if hypertrophy is your main goal.
If you want a program built from the ground up to suit your needs, send us a DM!

27/03/2022

Struggling with your pull-ups? Don't worry, we've got you covered with these two variations to help you get your pull-up up to speed.
1. Pull-up with box: This is very similar to a band assist pull up in that you get assisted in the initial pull but not so much at the top. This is a good way for you to apply just the right amount of assistance so as to not make it too easy or too hard.
2. Assisted pull-up machine: This is probably the best way to build up towards a full-fledged pull-up as the assistance is consistent and has a numerical value attached to it so you can monitor your progress and progressively decrease assistance as needed.

Also remember to go all the way down on your pull-ups and chin-ups. Don't stop halfway down. To get the full benefit of any exercise you want to take the working muscles and joints through their full range of motion.

21/03/2022

THE BEST WARM-UP YOU'RE NOT DOING!!
Neural Drive Warm-up
Hopefully you are doing a solid warm-up before every single workout, but this is something that you're probably not doing and may help you get over the hump especially when lifting heavier weights. This technique is basically doing some maximal isometric contractions that are non-fatiguing to prime your nervous system for maximal force production. The great thing is that you can do this with all your big lifts (squat, deadlift, overhead press).
For bench press, you take an empty bar and press against the J-cups on the rack with the intent of moving the bar for about 5 seconds, take a breather and then repeat. You can do this about 3 times and then head onto your working sets and you should see some solid benefits.

04/03/2022

JUMP HIGHER WITH POST ACTIVATION POTENTIATION

Post activation potentiation (PAP) is a phenomenon by which the force exerted by a muscle is increased due to its previous contraction. Post-activation potentiation is a theory that purports that the contractile history of a muscle influences the mechanical performance of subsequent muscle contractions. Fatiguing muscle contractions impair muscle performance, but non-fatiguing muscle contractions at high loads with a brief duration may enhance muscle performance (Stone MH, Sands WA, Pierce KC, Ramsey MW, Haff GG
Int J Sports Physiol Perform. 2008 Mar; 3(1):55-67.)
In other words, PAP is the idea that by lifting heavy loads in a rep scheme that doesn't induce fatigue, you will prime the nervous and muscular systems to produce more force in a similar unloaded pattern.
As you can see a box squat and a straight leg box jump follow a similar pattern. The idea is that by squatting heavy and then jumping without weight, the jumps become more explosive (ideally higher) and easier to perform.
Also, let's discuss why I picked a straight leg box jump. Many people box jump a lot, but everyone can box jump a lot more than they can vertically jump because during a traditional box jump you are using a lot of hip flexion. That said during traditional box jumps you can trick yourself into thinking you jump higher than you actually can. However, doing a straight leg box jump, you remove hip flexion and practice maximal vertical jumping without "cheating" by using a lot of hip flexion. Definitely incorporate these if you want to jump higher!

If you want a program built to suit your needs, send us a DM!

03/03/2022

So you want to jump higher?
Jumping is a powerful movement so getting stronger AND practicing powerful motions will both help in improving your vertical jump. Jumping also works triple extension, which is key in many sports, so having a better vertical (and broad) jump generally translates well to sport performance improvements.
Here are two of my favorite ways to improve jumping:
1. Hex-bar jumping deadlifts: pick a weight that's around 30-85% of your 1RM and do 3 reps as explosive as you can! Pro tip: if you warm up doing regular hex-bar deadlifts using heavier weight you may get an even better response by triggering post activation potentiation (more on that in a future video).
2. Barbell Squats into multi-effort jumps: again, pick a weight that's around 30-85% of your 1 RM and do 3-6 reps as forcefully as possible (without jumping). Then rack the bar and do the same amount of jumps without weight. You should feel very light and be able to improve your vertical given enough time.

If you want a program specifically built to suit your needs send us a DM!

P.S. Meta business suite wouldn't let me post it as two separate videos. I apologize for any inconvenience this may cause watching the video.

21/02/2022

The one arm row: a common exercise done in gyms everywhere. Also a commonly incorrectly performed exercise.
Things to consider:
1. Stance: how you stand will be critical in determining difficulty. The more parallel to the floor that you are, the harder it'll be. There's no right or wrong angle; just something to consider.
2. To stay neutral throughout or should you flex on the eccentric part of the movement. Let's think critically. We're taught to stay neutral during a deadlift to avoid injury but a deadlift is many times heavier than a 1-arm row so flexing a bit is probably not as bad as you think. Now let's think about the muscle we're trying to target - the lats. In order to fully stretch out the lats you may need to reach towards the floor and maybe protract your scapula a bit. This is perfectly fine!
3. Where should you pull? Pull towards your pocket. You want to drive your elbow into your pocket! This will allow for maximum glenohumeral extension which is the main function of the lats!
Let's put it all together. Set up comfortably (I like this staggered tripod stance), try to maintain a neutral spine while allowing yourself to reach the floor to maximally stretch your lats, and finally drive your elbow to your pocket for maximum contraction!

If you want an INDIVIDUALIZED training program and coaching to guide you along, send me a DM!

Stay athletic.

14/02/2022

One mistake many people make when doing the bench press is not tensing their whole body and not digging into the floor during the press.
This exercise is designed to correct that. By placing your hips off the bench (yes, I know it's tricky to get the weight up) you will force yourself to push into the floor to prevent your body from collapsing. You can make the exercise harder by scooting further away or by using a box and only having your scapula and head on the box. This exercise should help you learn how to properly dig into the floor during the bench, making the whole movement more efficient and easier to perform, hopefully adding some weight along the way. Make sure to give it a try next time!
If you want a program made to suit your needs, send me a DM today!

07/02/2022

13 MINUTES IS ENOUGH!!
This 2019 study shows that 3, 13-min sessions per week was sufficient to elicit strength and endurance gains, however higher volumes correlated with more hypertrophy.
The exercise protocol was as follows:
Flat barbell bench press, barbell military press, wide grip lateral pulldown, seated cable row, barbell back squat, machine leg press, and unilateral machine leg extension.
Each set was to be performed to 8-12 reps. 2 seconds down, 1 second up. 90 seconds rest between sets. For the 13-minute session, 1 set of each exercise was performed.

To note: participants of this study had been training at least 3x per week for over a year.
However, I do believe this intervention would have shown similar results for beginners as they would require less stimulus to see statistically significant changes.

07/02/2022

UPDATE: I have accepted a strength and conditioning internship opportunity with the UVA football team this semester! What does this mean? I will still be accepting online clients! However, content production may be lower as a result of school, clinical rotations, and the internship.
GO HOOS!

0-100 Athletic Performance

01/08/2022

19/07/2022

14/05/2022

28/03/2022

27/03/2022

21/03/2022

04/03/2022

03/03/2022

21/02/2022

14/02/2022

07/02/2022

07/02/2022

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